Performing handstand push-ups (HSPUs) without the support of a wall or spotter dramatically increases the demands of the movement. The stabilization required during the movement provides a stimulus that is simply not present when the HSPU is assisted. Regularly performing freestanding HSPUs will dramatically improve any overhead lifting or throwing activities. The following article provides a progression for developing the ability to do a freestanding HSPU, starting with no handstand experience whatsoever.
This process may take years for many people.

Beginning handstands

Many people will be intimidated simply by the concept of doing a handstand. Fears of falling and/or not being able to support themselves with their arms will be the primary hindrances early on. Proper positioning and a gradual progression will take trainees through this process safely and quickly.

The first step to a handstand is simply to learn how to be comfortable in a hand support. A vertical handstand is not necessary to start this process. Start with a folded panel mat, plyo box, or other stable raised surface. Stand in a shallow lunge in front of the object with arms overhead.

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